Yu dɔn fɛt fɔ lɔng tɛm wit bɔdi kansa ɛn naw yu de na rɛmishɔn. Fɔs, dis na big win fɔ yu. Yu kin rili gladi fɔ am. Di big kweshon we de fo yu maind nau na, "I go kom bak? Wetin a go du to prevent am?" Nɔ wɔri. Apat frɔm we yu de tek di mɛrɛsin dɛn we yu dɔktɔ gi yu ɛn we yu de chɛk yu ɔltɛm, bɔku tin dɛn de we yu kin du yusɛf. Bɔku pan dɛn tin ya kin bi tin dɛn we yu sabi.
Fɔ tɔk am simpul wan, di sem wɛlbɔdi layf we de ridyus di risk fɔ gɛt bɔdi kansa de ɛp bak fɔ ridyus di risk fɔ gɛt kansa fɔ kam bak. Dis dɔn kɔnfɔm bay di las stɔdi dɛn. Dɛn dɔn si se we yu de du yu bɔdi ɔltɛm ɛn it we gɛt bɔku fayv, vɛjitebul, frut, ɔl gren, ɛn nɛt, dat kin mek yu nɔ gɛt kansa we go kam bak. Lɛ wi tɔk bɔt dis ditayli.
Yu tink se i rili impɔtant fɔ du ɛksɛsayz?
Yɛs, fɔ tru. I klia se bɛnifit dɛn de we pɔsin kin gɛt we i de du tin wit in bɔdi.
Wan big stɔdi we dɛn bin du insay 2020 sho se uman dɛn we kin du ɛksɛsayz ɔltɛm bifo ɛn afta dɛn no se dɛn gɛt kansa, nɔ kin gɛt kansa bak ɛn day pas di wan dɛn we nɔ kin du am. Na dis na wetin di stɔdi se.
- Ɛnjɔy fɔ du at le 150 minit (2 1⁄2 awa) ɛksesaiz we gɛt mɔdaret intɛnsity insay wan wik. (e.g., fɔ waka kwik kwik wan, fɔ rayd baysikul)
- Ɛnjɔy ɛksashɔn dɛn we de mek yu mɔsul dɛn strɔng fɔ at le tu dez insay di wik (ɛgz., fɔ es yu wet, fɔ du yoga) .
Imajin, yu kin ebul fɔ rich dis gol bay we yu de waka kwik kwik wan fɔ 30 minit insay di de, 5 dez insay di wik. Dat nɔto so at, nɔto so? Di tin we de mek wi sɔprayz na dat ivin uman dɛn we nɔ bin ebul fɔ rich dɛn gol ya kɔmplit wan, bin stil ebul fɔ du bɔku gud tin dɛn . Dis min se ivin smɔl smɔl tin dɛn we pɔsin kin du kin gɛt big impak.
Aw fɔ bigin fitnɛs afta tritmɛnt?
I go mɔs bi se yu bɔdi dɔn taya bad bad wan bikɔs ɔf kansa ɛn di tritmɛnt dɛn we i de gi. So nɔbɔdi nɔ de tink se yu go rɔn maratɔn wan tɛm. Bɔt fɔ bigin smɔl na di tin we impɔtant pas ɔl. Lɛ wi si aw fɔ stat dis na di tebul we de dɔŋ ya.
| Akshɔn fɔ Tek | Wetin mek i impɔtant? (Wetin mek i Impɔtant) |
|---|---|
| Start smɔl. | Ivin jɔs 15 minit we yu waka ɛvride, dat kin bɛnifit yu. I kin tranga fɔ bigin fɔ du ɛksɛsayz wit di taya we pɔsin kin taya bikɔs ɔf di tritmɛnt. Bɔt if yu bigin smɔl, yu go gɛt trɛnk fɔ du mɔ as tɛm de go. |
| Tɔk to yu dɔktɔ. | Dis na sɔntin we pɔsin fɔ du. Nɔ ɛva fɔgɛt fɔ "kɔnsul yu dɔktɔ bifo yu bigin ɛni ɛksɛsayz" dis tɛm. Aks yu mɛdikal tim bɔt di lɛvɛl we yu bɔdi go ebul fɔ du ɛksɛsayz rayt naw. |
| Nɔ gɛt ay op. | Sɔntɛm yu bin de rɔn fast bifo dɛn trit yu. Bɔt nɔ tink se yu go rɔn da spid de naw. Gi yu bɔdi tɛm fɔ wɛl. Dat na nɔmal tin. |
| Tek kia ɔf yu bon ɛn jɔyn dɛn. | Sɔm tritmɛnt dɛn, mɔ di kemotɛrapi, kin mek di bon dɛn wik. So, stat wit tin dɛm lɛk fɔ waka ɛn swim instead fɔ du ɛksɛsayz lɛk fɔ rɔn ɛn jomp, we kin mek yu frakt. |
| Tek kia fɔ balans. | Afta dɛn dɔn tek kimotɛrapi, sɔm pipul dɛn kin gɛt swɛt ɔ nɔ kin fil fayn na dɛn an ɛn fut (nyuropathy). Dis kin afɛkt di balans. So, tek tɛm wit ɛksesaiz dɛn we go mek yu fɔdɔm. Fɔ rayd ɛksesaiz baysikul bɛtɛ pas fɔ rɔn pan tredmil. |
| Du ɛksashɔn dɛn we go mek yu gɛt trɛnk. | Dɛn tin ya kin mek big chenj na yu layf ɛvride. Pruf de fɔ se dɛn ɛksashɔn ya kin mek pɔsin taya, i kin mek pɔsin strɛs, ɛn i kin mek pɔsin in layf bɛtɛ ɛn i kin mek in bɔdi wok fayn. |
Wetin wi nid fɔ no bɔt it ɛn drink?
Okay, naw lɛ wi tɔk bɔt it ɛn drink. Di men tin dɛn we wi fɔ mɛmba na ya na:
It mɔ frut, vɛjitebul dɛn we nɔ gɛt bɔku stach (espɛshali grɛn we gɛt lif ɛn vɛjitebul lɛk kabij, brɔkoli, kɔliflawa), ɛn ɔl gren. Limit drink dɛn we gɛt shuga ɛn snek dɛn we gɛt swit.
Wan big stɔdi we dɛn bin du pan 250,000 nɔs dɛn na Amɛrika fɔ 30 ia, sho se uman dɛn we it bɔku frut ɛn vɛjitebul dɛn kin day bikɔs dɛn gɛt bɔdi kansa pas di wan dɛn we nɔ it bɛtɛ.
Dɛn dɔn si se dɛn bɛnifit ya kin kɔmɔt mɔ frɔm grɛn lif vɛjitebul ɛn krɔs vɛjitebul lɛk kabij, brɔkoli, kɔliflawa, ɛn Brussels sprouts.
Lɛ wi si wetin fɔ it ɛn wetin fɔ stɔp .
| Tayp fɔ it | Examples & Wetin fɔ No |
|---|---|
| Tin dɛn fɔ it mɔ pan | |
| Krusiferous Veggies we dɛn kin yuz | Kabij, kɔliflawa, brɔkoli, kale, radish. Tray fɔ put sɔm pan dɛn tin ya insay yu it ɛvride. |
| Grin vegjetabul dɛn | Eni kayn lif grεn lεk spinach, kale, spinach, εn כda tin dεm ya rich wit antioksidant. |
| Whol grens ɛn fayv | Rays we dɛn mek wit ful-gren, bɔku wit, ɔts, bali. Dɛn dɔn si se if pɔsin it it we gɛt bɔku fayv, dat kin mek i nɔ day. |
| Soya | Tofu, Edamame, ɛn ɔda pipul dɛn. Pan ɔl we pipul dɛn bin de tink di rɔŋ we bɔt soya trade, risach dɔn sho naw se soya kin ridyus di risk fɔ mek kansa kam bak. |
| Tin dɛn we yu fɔ stɔp ɔ avɔyd | |
| Fɔd dɛn we gɛt ay glycemic indeks (High Glycemic Load) . | Dɛn tin ya kin mek di blɔd shuga go ɔp kwik kwik wan. Fɔ ɛgzampul: drink dɛn we gɛt shuga, swit it dɛn, wayt bred, tin dɛn we dɛn dɔn prosɛs lɛk chips, donut. |
| Rɛd mit ɛn mit we dɛn dɔn prosɛs | Limit rɛd mit lɛk bif, bɔd, ɛn got mit. Nɔ it mit dɛn we dɛn dɔn prosɛs lɛk sosish ɛn bekin ɔltogɛda. |
| Rum | Fɔ avɔyd fɔ drink rɔm rili impɔtant fɔ ridyus di risk fɔ gɛt kansa bak. |
Wetin mek i rili impɔtant fɔ mek yu gɛt wɛlbɔdi?
We yu du ɔl dɛn tin ya, ivin fɔ du ɛksɛsayz ɔltɛm ɛn it fayn it , i go izi bak fɔ yu fɔ gɛt wɛlbɔdi wet. Dis kin rili impɔtant afta yu gɛt bɔdi kansa.
Risach dɔn sho klia wan se we pɔsin in bɔdi mas indeks (BMI), ɔ we i gɛt bɔku bɔku bɔdi, afta dɛn dɔn no se i gɛt kansa, dat kin mek i gɛt bad bad tin dɛn we kin apin .
So, tray yu bɛst fɔ avɔyd fɔ gɛt mɔ wet ɛn fɔ mek yu gɛt wɛlbɔdi wet fɔ yu ayt. Di American Institute for Cancer Research (AICR) rɛkɛmɔndeshɔn fɔ mek yu nɔ gɛt kansa impɔtant bak fɔ una we dɔn wɛl frɔm kansa. Di tin dɛn we dɛn kin tɔk bɔt na jɔs dɛn wan ya:
- Mek yu gɛt wɛlbɔdi wet.
- Bi fɔ du tin wit yu bɔdi.
- It mɔ ɔl gren, vɛjitebul, frut, ɛn ligɛm (lɛk bin ɛn chikip).
- Limit drink dɛn we gɛt shuga, fast fud, ɛn tin dɛn we dɛn dɔn prosɛs we gɛt bɔku fat, stach, ɛn shuga.
- Limit rɛd mit (bif, bɔd).
- Nɔ it mit we dɛn dɔn prosɛs ɛn rɔm.
Mɛsej we dɛn kin kɛr go na os
- Afta yu dɔn trit yu bɔdi kansa, yu fɔ du ɛksɛsayz ɔltɛm ɛn it fayn fayn it dɛn impɔtant fɔ mek yu nɔ gɛt kansa bak.
- Bifo yu bigin ɛni ɛksesaiz program, mek shɔ se yu tɔk to yu dɔktɔ fɔ no wetin fayn fɔ yu.
- Nɔ bigin big wan wan tɛm, bigin wit smɔl tin, lɛk fɔ waka fɔ 15-30 minit ɛvride. Smɔl smɔl yu go gɛt trɛnk.
- Ridyus shuga, it dɛn we dɛn dɔn prosɛs, ɛn rɛd mit, ɛn ad mɔ vɛjitebul (espɛshali kabij ɛn brɔkoli), grɛn we gɛt lif, frut, ɛn ɔl grens to yu it.
- I rili impɔtant fɔ mek yu gɛt wɛlbɔdi wet fɔ yu ayt. Nɔ mek yu gɛt mɔ wet.
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